Konkani Fish Stew

Konkani Fish Stew is a fragrant and flavorful dish that showcases the rich culinary heritage of the Konkan coast, featuring tender fish simmered in a coconut milk base with aromatic spices. This healthy seafood dish is not only delicious but also packed with nutrients, making it a perfect meal for seafood lovers.

Ingredients

• Fish (Kingfish or Pomfret) - 300 grams, cut into pieces
• Coconut milk - 200 ml
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 inch piece, grated
• Garlic - 4 cloves, minced
• Green chilies - 2, slit
• Curry leaves - 10 leaves
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Coconut oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Heat coconut oil in a pot over medium heat. Add chopped onions and sauté until they turn translucent.
2. Add minced garlic, grated ginger, and slit green chilies. Sauté for another 2 minutes until fragrant.
3. Stir in the chopped tomato, turmeric powder, red chili powder, and coriander powder. Cook until the tomatoes soften, about 5 minutes.
4. Pour in the coconut milk and bring to a gentle simmer. Allow it to cook for 5 minutes, stirring occasionally.
5. Add the fish pieces and curry leaves to the pot. Season with salt and gently stir to coat the fish in the sauce.
6. Cover and let it simmer for 8-10 minutes or until the fish is cooked through and flakes easily.
7. Remove from heat and add lemon juice. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 20 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids which are beneficial for heart health.
• Contains antioxidants from spices that may help reduce inflammation.

Tags